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Home » dinner ideas » How to Cook Spaghetti Squash

How to Cook Spaghetti Squash

By Sachi | Published Oct 15, 2021 | Updated Jan 16, 2022 | 18 Comments

Jump to Recipe·Print Recipe

Do you miss pasta? Use spaghetti squash as a low-carb, keto-friendly substitute in your favorite pasta dishes. Here's a couple of easy ways to prepare spaghetti squash, along with my favorite spaghetti squash recipes.

Total carbs 7g, net carbs 5g

Cooked spaghetti squash served in the rind.
Spaghetti squash makes an excellent keto-friendly substitute for pasta.

What is Spaghetti Squash?

Spaghetti squash, also called vegetable spaghetti, is a neutral-flavored yellow squash. When cooked, the flesh turns golden like pasta and separates into long, thin strands that resembles spaghetti.

Bowl of spaghetti squash with a fork
You can eat spaghetti squash "noodles" just like pasta.

Carbs in spaghetti squash

Compared to a cup of cooked spaghetti, which has 45 grams of carbs, spaghetti squash is an excellent substitute for pasta at only 7 grams of carbs. This is a huge difference!

Is Spaghetti Squash Keto?

Yes it is!

How to Cook Spaghetti Squash

Cooking spaghetti squash is easy. There are a few ways to cook spaghetti squash. I'll talk about two popular methods here that don't require any special equipment: baking and microwaving.

Ingredients

You need no other ingredients than the squash. It's that easy.

whole, uncooked spaghetti squash
This is what a whole, uncooked spaghetti squash looks like.

First prepare the spaghetti squash for cooking

Cut spaghetti squash in half

Grab a long knife and split the squash in half lengthwise. This could take a bit of wiggling the knife back and forth. Don't force it, just take your time and be careful not to cut yourself.

Cutting a spaghetti squash in half lengthwise
Cut the spaghetti squash in half before cooking

Scoop out the seeds and pulp

Grab a spoon and use it to scoop out the seeds and pulp before cooking.

Using a spoon to scoop out the seeds and pulp of a spaghetti squash.
Scoop out the seeds and pulp with a spoon.

How to Bake Spaghetti Squash

Baked spaghetti squash is my favorite method because the flesh becomes golden in the oven. You do need extra cook time compared to other methods, but the cook time is hands off.

Place cut side down on a baking sheet lined with parchment paper in a 400°F oven and roast 45-60 minutes. Test for doneness by piercing the flesh of the squash with a fork. The squash is done when the fork slides easily into the flesh, aka 'fork tender'.

Placing spaghetti squash cut-side down on a baking sheet
Place squash cut-side down on a baking sheet.

Let the squash cool.

Once cooked, you can easily shred the flesh with a fork to separate the squash into strings that resemble strands of spaghetti noodles.

cooked spaghetti squash in the rind
That's why it's called spaghetti squash!

How To Cook Spaghetti Squash in a Microwave

When you are short on time, this is how to cook spaghetti squash fast. Place squash cut-side down on a microwave safe plate. Microwave on high heat for 10 minutes. Turn over and let cool for 5 minutes. This releases the steam and keeps the squash from becoming watery. Use a fork to separate the strands.

half a raw spaghetti squash cut side down on a plate for microwaving
Microwaving cooks a spaghetti squash in 10 minutes

Watch How to Cook Spaghetti Squash

Spaghetti Squash has only 7 grams of carbs per cup!

What To Put On Spaghetti Squash

Once the spaghetti squash is cooked, you can prepare it in recipes where you would use pasta. Eat it plain, as a side dish or serve it just like pasta.

Best Spaghetti Squash Recipes

Here are some of my favorite spaghetti squash recipes to try:

  • Spaghetti Squash Cacio e Pepe
  • Keto Spaghetti Squash and Meatballs
  • Spaghetti Squash Caprese

How Long Does Spaghetti Squash Last?

An uncooked, uncut squash can last 3 months in the fridge.

Storing Cooked Spaghetti Squash

Spaghetti squash is a perfect food to meal prep. You can prepare the squash ahead of time and refrigerate or freeze it. Then use it whenever you are in the mood for a pasta dish.

Store in the fridge

Store cooked squash in a sealed container (or covered in plastic wrap in its skin) in the fridge for up to 5 days.

Store in the freezer

Store cooked squash in a sealed container or freezer bag in the freezer for up to a year.

Things You’ll Need

  • cutting board
  • kitchen knife
  • spoon
  • baking sheet (if baking)
  • parchment paper
  • microwave safe plate
  • fork

Frequently Asked Questions

How do you make spaghetti squash not watery?

Follow the methods above. The way I prepare spaghetti squash is not watery.

Is spaghetti squash fattening?

No. Spaghetti squash is not fattening. It is a healthy, low calorie, low-carb food that is full of fiber and nutrients.

Does spaghetti squash taste like pasta?

Although spaghetti squash does not taste like pasta, it has a mild, neutral flavor that makes it a great pasta substitute. The noodle-like strands hold pasta sauces really well.

Print
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Cooked Spaghetti Squash

How to Cook Spaghetti Squash


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 16 reviews

  • Author: Sachi
  • Total Time: 15-60 minutes
  • Yield: 1 squash 1x
  • Diet: Diabetic
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Description

Spaghetti squash makes an excellent keto-friendly substitute for pasta.


Ingredients

Scale
  • 1 spaghetti squash

Instructions

Cut spaghetti squash in half lengthwise with a kitchen knife.

Scoop out the seeds and pulp with a spoon.

Choose a cooking method.

To bake:

  1. Place cut sides down on a baking sheet lined with parchment paper in a 400°F oven and roast for 45-60 minutes.
  2. Test for doneness by piercing the flesh of the squash with a fork. The squash is done when the fork slides easily into the flesh, aka 'fork tender'.
  3. Let the squash cool.

  4. Shred the flesh with a fork to separate the squash into strings that resemble strands of spaghetti noodles. 

To microwave:

  1. Place squash cut-side down on a microwave safe plate.
  2. Microwave on high heat for 10 minutes. 

  3. Turn over and let cool for 5 minutes. This releases the steam and keeps the squash from becoming watery.

  4. Use a fork to separate the strands.

Notes

  • Splitting the squash in half could take a bit of wiggling the knife back and forth. Don't force it, just take your time and be careful not to cut yourself.
  • If the squash is not fork tender, add a few minutes of cook time and let it rest.
  • Prep Time: 5 minutes
  • Cook Time: 10-60 minutes
  • Category: Dinner
  • Method: Bake or Microwave
  • Cuisine: American

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@wecountcarbs  #wecountcarbs

« Keto Meatballs
Spaghetti Squash Cacio e Pepe »

About Sachi

What's cooking, carb counters?! I’m Sachi, I'm the carb counting recipe developer at We Count Carbs! Need help figuring out what to make for breakfast, lunch, snacks and dinner? Do you wish recipes came with carb counts and nutrition facts labels? You've come to the right place. We count carbs because carbs count!

Reader Interactions

Comments

  1. Cindy says

    October 19, 2021 at 8:00 pm

    Spaghetti squash made easy! Thanks for the tips.






    Reply
  2. Lynn Polito says

    October 19, 2021 at 9:23 pm

    thank you for these thorough directions! They are so helpful!






    Reply
  3. Anne says

    October 20, 2021 at 12:38 am

    Spaghetti squash is one of my favorite fall sides!






    Reply
  4. Robin Donovan says

    October 20, 2021 at 12:44 am

    Great instructions, thanks!






    Reply
  5. Linda says

    October 20, 2021 at 5:50 am

    Never tried microwaving it and now that's my go-to method for a quick spaghetti squash






    Reply
  6. Donna says

    October 20, 2021 at 6:01 am

    Love how easy you make this!! So good






    Reply
  7. Mandy Applegate says

    October 20, 2021 at 11:38 am

    Now I know what to cook instead of pasta, such a great recipe!






    Reply
  8. Jennifer says

    October 20, 2021 at 1:01 pm

    I love this recipe - so simple and always so delish! Your tips are spot on and I'm going to make spag squash this way from now on!






    Reply
  9. Aimee says

    October 20, 2021 at 1:08 pm

    So many good tips! Grabbing a spaghetti squash to try these this weekend.






    Reply
  10. Megan says

    October 20, 2021 at 1:12 pm

    Spaghetti squash is so daunting to me. Thanks for the tutorial!






    Reply
  11. Kathy Hester says

    October 21, 2021 at 1:57 am

    Spaghetti squash is a family favorite and I love this cooking method!






    Reply
  12. Kim says

    October 22, 2021 at 1:02 am

    Thanks for your post! This makes it so easy






    Reply
  13. Lauren says

    October 23, 2021 at 1:23 pm

    I'm a huge fan of spaghetti squash! It's so easy!






    Reply
  14. Sherry Ronning says

    October 24, 2021 at 3:36 am

    I have never made spaghetti squash until now. Thanks for the recipe!!






    Reply
    • Sachi says

      October 24, 2021 at 4:31 pm

      Enjoy!

  15. Helen Best-Shaw says

    October 26, 2021 at 11:21 am

    So delicious - either as a pasta alternative or an easy way to add some extra veg to a pasta dish.






    Reply
  16. Paula says

    September 09, 2022 at 3:25 pm

    This is a fine recipe. However, it is way more work than necessary. I learned many years ago, to bake all sorts of squash. The thing in common was; you do not need to cut and clean out seeds when raw. My mother wiped it off with a clean damp cloth, set the squash in a pan long enough. Then put the whole squash in the oven from 350°-375°. Test it with a long fork after awhile. Test again if necessary. When it goes all the way in very easily, and it is soft……it is done. Have it sit out a few minutes and then cut in half. It is way easy to scoop out the seeds and stuff around them. Ready to serve in the halves or you can scoop out the squash meat and serve.
    This is so much easier.






    Reply
    • Sachi says

      September 19, 2022 at 6:51 pm

      Thank you so much for sharing your mother's recipe! I agree 100% that this is an excellent way to cook squash. I make squash this way too. Sadly, I haven't been able to post my own version of this recipe because my oven is broken :/

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